BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier than the 1st) Workout Metcon (Weight) EVERY 2:30 FOR 6 SETS 100m Run 10 KB or DB Goblet Squats (AHAP) 150/100m Row 10 KB or DB Floor Press (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal. Bike 20 Slam Balls 20 Slam Ball Reverse Lunges -14:00 Time Cap- (Score is Time) Optional Finisher Metcon (No Measure) FOR QUALITY Accumulate a 3:00 Hollow or Tuck Hold* *Every time you break, 20 Mountain Climbers (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row 2: 8/8 SA Sumo Deadlifts 3: 30 Single Unders + Samson Lunges Round 2 1: Moderate Pace Row 2: 8/8 SA Suitcase Deadlifts 3: 30 Alternating Leg Single Unders + Groiners Round 3 1: Mod-Hard Row 2: 8/8 Single Leg RDL 3: 30 Big Jump Single Unders + Inch Worms Round 4 1: 30s Workout Pace Row (Hard) 2: 25’/25’ SA Suitcase Carry 3: 30 Double Unders + Bent Over Row Workout Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push Press Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) Workout Metcon (AMRAP – Reps) AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10 Burpees 5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) 10/10 Single Arm DB Thrusters/Arm 10 Burpees Over the DB :30 Tuck Hold Workout “RIGHT & LEFT” (3 Rounds for reps) AMRAP x 5 MINUTES 10 Right Arm DB Thrusters 8 Burpees Over DB 10 Left Arm DB Thrusters -2:00 Rest- AMRAP x 4 MINUTES 8 Right Arm Thrusters 6 Burpees Over DB 8 Left Arm DB Thrusters -2:00 Rest- AMRAP x 3 MINUTES 6 Right Arm DB Thrusters 4 Burpees Over DB 6 Left Arm DB Thrusters (Score is Rounds + Reps...Read more